Magnesium is an essential mineral crucial in over 300 enzymatic reactions in your body. It supports muscle and nerve function, regulates blood pressure and promotes heart health.
But did you know this nutrient can also help improve your energy levels? If you’re feeling tired, stressed or even sluggish during the day, your body needs magnesium to get back on track.
You can do many things to improve your sleep, from avoiding screen time before bed to reducing caffeine. But if you’re having trouble getting quality rest, it may be time to try magnesium.
Magnesium can help you fall asleep quicker and stay asleep longer. It helps regulate your nerve and muscle functions, leading to restful sleep.
It also helps control cortisol levels, a natural part of your sleep-wake cycle. Emotional or physical stress can cause your cortisol levels to rise, keeping you awake at night.
But research shows that one of magnesium benefits can reduce these levels, which can help you fall asleep faster.
In addition, it can promote better sleep efficiency (the amount of time you spend in bed compared to the amount of time you sleep). Studies show that older adults who took 500 milligrams of magnesium daily for eight weeks had a better average sleep time and fewer early morning wake-ups than those who took a placebo.
However, more studies are needed to understand the impact of magnesium on sleep. In the meantime, there are a few supplements that contain magnesium that might be helpful.
Getting enough magnesium can improve your energy levels in many ways. Specifically, it helps to boost ATP, a key source of cellular energy. It also helps the body metabolize glucose (sugar) and convert it into energy.
Magnesium has been shown to help reduce the risk of developing diabetes by lowering blood sugar levels. It can also be a valuable supplement for athletes to increase muscle performance and recovery.
For instance, research has shown that taking magnesium supplements before working out can reduce fatigue and promote healthy muscle recovery after physical activity. It can also help reduce post-workout pain and inflammation.
Another way in which magnesium increases energy is by promoting mental focus and memory. Studies have shown that magnesium improves concentration and may reduce the risk of Alzheimer’s disease later in life.
In addition to this, studies have shown that magnesium can lower high blood pressure. Fortunately, it’s easy to get magnesium from food and supplements. Still, you should also regularly consume a well-balanced diet with plenty of fruits, vegetables, nuts, seeds and legumes.
It’s also important to know that you can get magnesium from dietary sources, such as leafy greens, beans, nuts, seeds, and legumes. You can also take a quality magnesium supplement to increase your intake of this vital mineral. A liquid or powder form is a good choice as it’s easier for the body to absorb than tablets and time-release preparations are thought to improve absorption.
Lowers Risk of Diabetes
Magnesium is crucial for hundreds of biochemical reactions, including maintaining healthy nerve and muscle function, regulating blood pressure, supporting a healthy immune system, keeping your heartbeat steady, and maintaining strong bones. It also helps the body adjust to changes in blood glucose levels and may reduce your risk of developing diabetes.
In addition, magnesium may help you feel more energy throughout the day. It has been shown to improve insulin sensitivity in people with diabetes, increasing your ability to manage your blood sugar.
Additionally, it has been found that a higher dietary magnesium intake is associated with a lower risk of developing type 2 diabetes. Studies have shown that a 17% lower risk of diabetes is associated with each 100 mg increment in magnesium intake.
This relationship was found in a meta-analysis of 25 prospective cohort studies. The studies involved 536,318 individuals and 26,828 new cases of diabetes. The mean length of follow-up ranged from 4 to 20 years.
Although a high intake of dietary magnesium is associated with a lower risk of diabetes, there are limitations to this study. These include a possible confounding effect of other nutritional factors or lifestyle or environmental variables correlated with magnesium intake.
Supports Heart Health
In addition to its role in energy production, magnesium is crucial in maintaining normal heart function. Magnesium helps relax and pump blood throughout the circulatory system at a lower pressure, which can help prevent cardiac arrhythmia and other abnormalities.
Magnesium also controls the amount of calcium in the body, which is vital for bone health. It helps prevent the body from taking too much calcium, which can lead to brittle bones.
Studies have shown that people who don’t get enough magnesium are more likely to have a higher risk of heart disease and stroke. Moreover, individuals with magnesium deficiency are more likely to experience sleep problems, including insomnia.
The best way to ensure you get the right amount of magnesium is to eat a diet rich in low-fat dairy products, vegetables, and fruits. Adding supplements to your daily diet can also help boost your essential mineral levels.
Recent research has found that people who don’t get enough magnesium have a higher risk of developing high blood pressure, a significant risk factor for heart disease. Supplementation with magnesium has been shown to reduce blood pressure in both normotensive and hypertensive individuals.